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Healthy Eating Trilogy Part 3

Updated: Mar 15, 2025

Today we’ll talk about a few things, let’s start with what food we should eat more what we should avoid eating. 

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First of all, we should eat more fruit and vegetables, it’s got antioxidants, vitamins, mineral and fiber. After we get the most important food out of the way, we should also eat these food more: fish, broccoli, spinach or leafy greens, kale, nut butter, mangos,  

See? These are all pretty yummy, Also eat whole grain instead of refined grains. 

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And avoid eating these: food with added sugar, low calory sweeteners, no calory sweeteners, foods high in salt (like canned food, hot dogs, frozen dinner), foods high in mercury (like shark, I mean who would eat shark, please eat normal fish, bigeye tuna, not sure what that is, must be a weird fish), unpasteurized food or drink (I think this one everyone agree on) 

If you want to know what fish to eat here’s a chart, most fish are good to eat, but there are weird ones: 

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Now let’s talk about how we can eat,  

First, we can meal prep, there’s a lot of benefit, for me, if I meal prep when I want to eat the food is there, especially if you make it yummy, when you want to buy outside, you just think of the yummy food you can just heat up and eat, then you won’t buy restaurants that meal. It is healthier because you can follow nutritional guild line when meal prepping, it saves money, and you’ll stress less on weekdays. Secondly, you’ll plan it out and use the exactly amount of grocery you bought; it reduces food waste. 

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Here are some tips on how to meal prep! 1.You can start small by making a few meals and snack first if your cook skill and kitchenware is limited, this is my case, I would cook 10 tea egg and once, and eat 1 or two a day, when I feel tired of making omelet everyday, or if I have to work, I’ll cook one big pod of meal, and divide them into around 4 to 5 containers, then I don’t have to remember to bring lunch everyday, and when I have yummy meal waiting for me, I won’t buy lunch. 

2.Get organized, organize your fridge and cabinet, knowing what ingredients you have, write down the ingredients you need to cook what you want to cook, and mark out the ingredients you need to buy, so there’s won’t be duplicate.  

3.Prepare the containers for meal prep, once you are done you can divide some necessary ones you need to put in containers in containers. 

4.have in the pantry what you need, like whole grains, oil, baking essentials 

5.meal prep is a lifestyle, block out a time a week to do it 

6.Vary your menu, this way it’s yummy enough that you don’t want to buy outside when you think of your meal 

7.have a place for your recipes, this way you can accumulate recipes you cook and feel really good about your progress, if some recipe you like very much you can also cook it again 

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Ok, here’s meal prep, next is mindful eating, being mindful when you eat can help you eat less, better your digestion, and you’ll be aware of what you are eating so you make better food choices next time.  

You can mindful eating by making eating a ritual, sit and eat, eat slowly, savor the food, and chew thoroughly. Basically if you can gather your family members, sit together at a round table and just eat and do nothing else, and enjoy the food, it’ll be really helpful. 

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Next one is hydrate, can’t emphasize enough on how important it is to have enough water in your body. Drinking water can help bring nutrient to cells, get rid of waste, protects joints and organs and maintain body temperature. See how important that is. 

How you can drink more water is to have a big bottle that you like, fill it with water, when you are thirsty you can sip some, and you have a few sip every half hour, but if you enjoy drinking water you don’t need to do that, you can also make some tea without sugar or cream, like Chinese green tea, or Indian Chai, their flavors are light, and just add a bit of twist in water to make it taste better, don’t have it so dense, just a few tea leaves would do. 

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Ok, I know it’s a lot of tip in the trilogy I wrote, you can pick a few easier to do to start first, or if you want to make a big change in your diet now then go for it! Make it fun, buy the new pot, make that nut snack, make that tea! Make that chart for your calory counting, buy and cut that cucumber! 

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If you have something to share you can leave me a message in Contact Me session, I’ll share it with everyone if it is helpful, now go and eat something healthy. 

 

Links are below: 

 
 
 

Healthy Eating Trilogy Part 2

Let start with calories today, what is calories: 

Calories are unit of energy from caloric theory of heat, it’s the amount of heat needed to raise the temperature of 1 Liter of water by 1-degree Celsius. 

And we need energy from calories for body to work properly, but if you eat and drink the same amount of calories, with the same type of food and burn the same amount of calories (burn calories is exercising), then your body is going to stay the same. So in order to lose weight you will need calories deficit, even though what kind of calories are you eating is also important, like are you eating healthy calories or unhealthy ones? But if you are eating healthy calories but ate tons and move the same amount, you’ll still gain weight, in average a woman need to eat 2000 calories a day and a man 2500, of course it differs depend on your age, height, and how active you are, here is a calculator in this article: 

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You can calculate how many calories you need to eat to lose weight with above link, also, if you eat below the amount you’ll become unhealthy, and you won’t get good body shape, I accidentally did it once, that I didn’t eat much because I was unhappy and don’t have appetite, and I ate extremely less for 4 to 5 month, and my belly did not reduce, but my chest reduced, and I look so bad. So do use the calculator! 

You can also do more exercise than usual, but eat right and you already won 70% of the battle. 

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Now we’ll talk about what calories we should intake, in general, a balanced diet,

a person name Eric from Mind Valley said instead of thinking what to take from your diet, think of what to add in your diet. (This does not include junk food, although if you really crave, a tiny bit of junk food is fine I guess, but not too much) anyways, back to topic, so you gotta eat a variety of food, don’t go to an extreme diet like not eating any animal products at all, or not eat any carbs at all, instead, think, I ate so much meat and so less veggies, now I’m going to eat less meat, the meat is going to be healthy lean meat, and some fish, and I’ll add more variety vegetables into my diet, or I love carbs and I don’t eat proteins, now I’m going to add some tofu into my diet, or some chickpeas, or I always eat my vitamin pills to eat less, now you are going to make room for some fruits to add some micronutrients into your body. 

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Let me paste some examples of a balanced meals: 

Breakfast: - Greek yogurt + berries + peanut butter - tortilla + egg and cheese + salsa - congee with chia seeds + tofu and miso soup + side vegetables like pickled cucumber Lunch or dinner: -Salmon and avocado salad -pan fried porkchop with mash potatoes and spinach salad -beef stir fry with vegetable 

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Now that we know the importance of a balanced diet, we can look at portion control, as we talked about it in calories deficit, I’ll have to say, if you are 155cm, and you are not pregnant or doing intense exercise, and you are eating 5 cheese burgers for a meal, that is definitely going to let you gain or stay at a heavier side weight. 

Here are some tips to portion control, you can: - use smaller plate - keep a food diary to track how much you are eating - drink more water regularly so you are always full with water - eat slowly and savor the food so you are full before you eat more - don’t eat from the container, scoop it out and eat the scooped-out portion - read food labels understand how much calories and control your portion 

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Ok, this is what I gotta say today, wait for part 3 of my trilogy! 

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Here are the links: 

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Healthy Eating Trilogy Part 1

Updated: Jul 13, 2025

Lately I feel healthy eating really helped me reduce a bit of weight. People might feel like they want to lose weight in a night, but it’s actually better if you lose one pound or two pounds a week. And healthy eating can play a part in it.  

I just did some research, healthy eating not only help you think for clearly, it also helps with gut health, mood. 

Different height and age, healthy weight varies, you need to find a chart and see where you are at, just type in Google “Healthy weight chart”, here I have one, check if your weight is healthy: 

Being overweight can cause heart disease, type 2 diabetes, liver disease, even cancer. Even if you don’t get these, you might still easily feel breathlessness. 

The good news is with healthy eating you already won half of the battle.  

Here is what the food does for you, 

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Macronutrient: Protein, fat, carbohydrate gives you energy, and helps you to keep on living, maintain body structure and systems 

In details: Carbs: body’s primary fuel, provide energy to muscles and nervous system, some healthy source for it - Whole grain, vegetable, fruits, beans. Unhealthy source are sugary snacks, cereal, donut, soda Protein: provide structure to tissue, include organ, muscle, skin, hair, nails, bones, blood plasma, etc. Some healthy sources of protein are beans, soy product, lean meat, fish, seafood, whole grains. Unhealthy sources are processed meat Fats: Energy reserve, protection of organs. Some healthy sources are avocado, fatty fish. Unhealthy sources are packaged baked goods, fried foods 

These are some of the research examples aligns with my experiences, I still eat fried chicken sometimes, just reduce the unhealthy ones, you don’t have to completely don’t eat them. And increase healthy food.

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Micronutrients: people need them as much as they need Macronutrients, with Macronutrients you can live, but if you want to be a healthy baby, you need micronutrients too. Scientifically from research, here’s what it says “produce enzymes, hormones and other substance needed for normal growth and development”, it also said lack of Micronutrient can cause “visible and dangerous health conditions”, so do eat Micronutrients! Sources of them are by just eating whole food, like instead of eating vitamin C pills, eat an orange, you can eat a pill, but don’t forget to eat the orange too, as it has all the Micronutrients. Instead of eating an Omega-3 pill, eat a fish. Whole foods can have much more elements in there, that artificial foods can never have enough 

Ok, here’s what I got to say today,  I plan to write a trilogy on it, because I’m constantly trying to lose weight, and I found out some information. 

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Here are some links: 

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